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Skill 3 x through each rest as needed 1 Minute Handstand Hold 1 Minute Plank Hold 15 Second L-Sit WOD 3 Rounds of 1 Minute on each station.  Your score is your total reps completed. Overhead Walking lunge steps 40/30lbs Box Jump 24/20″ Push-Ups Alternating Dumbbell Snatch 40/30lbs Row For Calories REST Off Ramp WOD […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Remember the 5:30PM class is dedicated Olympic Weightlifting! WOD classes are at 4:45PM and 6:30PM![/creativ_alertbox] Strength Overhead Squat 3-3-3-3-3-3-3   Increase load during each set and work up to a heavy weight.  If you are having difficulty with the movement work on the mechanics with PVC and unloaded barbell.  Make sure your shoulders […]

Strength EMOM FOR 10 Minutes Max Set of Strict Pull-Ups Max Set of Strict Push-Ups If you are on the bands use a band that gets you into the 3-5 range for a max set and go all out each round! Do the strictest push up you are able to do. WOD For time 20 […]

WOD Row 2K Then 10 Rounds 15 Sit-Ups 15 Kettlebell Swings 24/16kg Off Ramp WOD Scale this workout by the weight of your kettlebell and total volume during the second part. Row 2K Then 5 Rounds 15 Sit-Ups 15 Kettlebell Swings

WOD AMRAP in 20 Minutes 5 CTB Pull-Ups 10 Burpee 15 Wall Ball Shots 20/14lbs 10/9′ Off Ramp WOD 3-5 Rounds For Time 5 Pull-Ups 10 Burpee 15 Wall Ball Shots 20 Minute Time Cap  

Skill AMRAP in 10 Minutes 5-10-15-20-25-30 … of Unbroken Double Unders. Start with a set of 5 and add 5 every round.  The rope must stop moving between rounds.  The highest round you complete is your score. If you are new to double unders start with 1 and increase by 1 every round. 1-2-3 … […]

Skill 3 x Through Each Max Effort Support Hold on the rings. 15 Second Hollow Rocks 15 Second Superman Hold If you are new to the rings use a partner to apply some outside pressure so your arms stay in close and the rings don’t flail out.    WOD 5 Rounds for Time 9 Deadlift […]

Strength Back Squat 3×5 ~ 70-75% Work up to around 70-75% of your max and perform 3 sets of 5 at that weight. Attempt to increase by a few pounds from that last time you did this. If you are new to this movement work up in sets of 5 to a moderately challenging weight. […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]The 5:30PM class tonight is dedicated to weightlifting! Regular CrossFit classes are 4:45PM and 6:30PM![/creativ_alertbox] Strength 8×3 Weighted Pull-Ups Perform 8 sets of 3 weighted pull-ups.  Keep the load the same for all 8 sets. If you are working on the bands use a band that has you working near maximal effort […]

Strength E2MOM for 14 Minutes 3 Hang Power Cleans ~ 70-75% of 1RM Work up to around 70-75% of your 1RM Clean and perform 3 reps at that weight for  7 sets.   New lifters should start with a moderate weight and work on  catching the bar with elbows up and in a partial squat. […]